Conquer Our 30-Day Walking Challenge

07 Apr Conquer Our 30-Day Walking Challenge

Everyone knows that physical activity is important, but did you know that it’s extra helpful for people with autism? All you need is some motivation and a pair of feet to enjoy:

On top of those already-awesome reasons, there are some benefits specific to the ASD community. Try our 30-day walking challenge to discover how much a little activity can do for you. It’s a free program with easy-to-follow steps—and you don’t need to register for anything! Simply read on to learn more.

Please check with your doctor before starting any exercise program.

Exercise and Autism

Exercise is good for everyone, but people in the autistic community stand to benefit even more. For one thing, many autistic children learn to walk by toe-walking. This can lead to underdeveloped calf muscles—the best way to fix it? Practice walking heel-to-toe. 

In addition to improving motor skills, light exercise like walking is often a gateway to more challenging physical activities. It’s much easier to start small with walking or yoga than to jump straight to a team sport. Group activities are great for working on your social skills in an active environment—walking is a simple way to get yourself ready.

Want a Challenge?

Do you want to take your first steps toward a healthier lifestyle? Just put one foot in front of the other!

Use Proper Walking Form

Believe it or not, there is a “right” way to walk. Before heading outside and starting our challenge, make sure you’re walking with the correct form. This can help you avoid putting extra strain on your joints.

Walk “heel to toe.” When you step, make sure your heel touches the ground first, followed by the front of your foot.

Stand up straight and keep your eyes ahead. You should look at the ground about 10 feet in front of you to stay aware of your surroundings.

Engage your core. Walking is a great exercise to work out your abdominal muscles. To ensure you’re using your core, breathe deeply while you walk and swing your arms back and forth.

Combat Boredom

We understand—walking can start to feel boring after a little while. If you want to keep yourself entertained while exercising, consider listening to music. You can create a custom playlist of songs that motivate you to keep you moving! Looking for something more soothing? Try the Affect Autism podcast or Autism Live episodes.

Push Yourself

Some people might find this challenge easier than others. If you think you can complete it without a problem, don’t be afraid to work a little harder. Plan a walking route that takes you over hills! You can also look for uneven surfaces like grass and trails—any changes in terrain are good for your stamina.

You can also break up your walk by changing the “walking” challenge to a walking and running challenge. Try jogging for 30 seconds, then switch back to walking for a minute.

Steps to Succeed

Keeping yourself motivated for a month is tricky, but we believe you can do it! Here are some ideas that can help you hold yourself accountable:

Day 1 Walk for 20 minutes	Day 2 Walk for 20 minutes	Day 3 Walk for 20 minutes	Day 4 Off	Day 5 Walk for 20 minutes	Day 6 Walk for 20 minutes	Day 7 Walk for 20 minutes
Day 8 Off	Day 9 Walk for 25 minutes	Day 10 Walk for 25 minutes	Day 11 Walk for 25 minutes	Day 12 Off	Day 13 Walk for 25 minutes	Day 14 Walk for 25 minutes
Day 15 Walk for 30 minutes	Day 16 Off	Day 17 Walk for 30 minutes	Day 18 Walk for 30 minutes	Day 19 Walk for 30 minutes	Day 20 Off	Day 21 Walk for 30 minutes
Day 22 Walk for 35 minutes	Day 23 Walk for 35 minutes	Day 24 Off	Day 25 Walk for 35 minutes	Day 26 Walk for 35 minutes	Day 27 Walk for 35 minutes	Day 28 Off
Day 29 Walk for 40 minutes	Day 30 Walk for 40 minutes

Schedule your walking time. Concrete goals are easier to achieve, so decide on a time for walking and stick to it!

Don’t do it all at once. There’s no need to get all your walking done in one sitting. Break it up throughout the day if it feels overwhelming.

Find a buddy. Skipping a day is easy when you participate alone. An accountability buddy can prompt you to keep up the good work even if you don’t feel like it. 

Celebrate your progress. It can be challenging to motivate yourself when you think about the big picture, so work in milestones, instead. Tell your family and friends (and our community, too) when you complete your goal each day!

After 30 days of our walking challenge, you should feel more energized, and you might feel stronger, too! We hope you’ll stay active even after you finish the challenge, because exercise is vital for a healthy life as a part of the ASD community.

Share your progress with our community on Facebook—we’d love to hear any tips that help you stay active!

Remember to check with your doctor before starting any exercise program.